dwyerruns
Mount Sinai High School Head Coach Cross Country, Winter and Spring Track
http://www.mtsinai.k12.ny.us/
                                    Mount Sinai High School
                                  Girls & Boys Cross Country,
                           Girls Winter Track and Girls Spring Track
                    Head Coach Bill Dwyer (H)928-2014 (Cell)223-5838
                                     wdwyer@mtsinai.k12.ny.us

BE SURE YOU HAVE SENT TEXT TO COACH DWYER TO BE SAVED ON HIS PHONE!
               CHECK HERE BEFORE LEAVING YOUR HOUSE!  
        Remember to refresh your browser when looking at updates!

"You are greater than your circumstances. More courageous than your fears. The struggle is real but you are strong. Life is tough but you are tougher."- Jon Gordon
        "Toughness is in the soul and spirit, not in muscles."  Alex Karras

                  Website updated Monday 10-19-20  12:40pm

Please remind your friends that they must sign into this google classroom or they will not be allowed to train with us.  I need to keep detailed attendance for the Department of Health!
Reminders from Mr. Reh and athletic department.  Off-Season Conditioning Practices
Start date:  Monday October 19, 2020  At this time only activities outside will be permitted
NO OUSIDE GROUPS PERMITTED (Only student athletes and coaches on our programs)
Locker room will not be open.  Transportation will not be provided.  Students will only be permitted to attend when cohort is in school.  No Middle school students are permitted at this time & No total remote students.  Masks must be worn at all times.

Sunday 10-18-20 Training reminders: NO locker rooms or late buses will be available.
You must wear your mask and we will try to keep 12 feet away from each other.  You will sign in and out with google classroom.  The attendance question will be posted at noon to remind you to sign in and out.  Only when your cohort is in the school building will you be allowed to attend practice.  Cohort 1 is Monday and Tuesday and Cohort 2 is Thursday and Friday!  This is only for high school students due to district does not want students mixing for obvious safety reasons.  You will only get the attendance question if you have signed into google classroom and your cohort is allowed to attend.  Please let me know if you are having any difficulty with this.  Looking forward to training with you!

Running Training with Coach Dwyer will begin on Monday October 19 afterschool on the Track!  In order to participate you must log in to my running google classroom.  All attendance will take place in google classroom.  Details will be found here (on my quia dwyerruns website) with class code and link.  Each day there will be a google classroom question where you will sign in and out of our training session.  We will start with training from 2:15pm-3:15pm.  To give anything but your best is to sacrifice the gift.

Class code uysk3r5

Reminder: You will get a question each day of training and you will use this question to sign in and out of practice and I can keep accurate attendance.

Wednesday 10-14-20 From Mr. Reh: Hello All:  It has become a tradition at Mount Sinai to have our senior athletes who are committing to college teams have an official “Signing Day” here at school.  Unfortunately, at this time we are unable to have our “traditional” signing but we would like to honor our student athletes, so we will be having “Virtual Signing Day” for each cohort.  The first will be on Thursday, November 12th for cohort “B” and then on Monday, November 16th for cohort “A”. Both will be livestreamed at 10am from the high school so parents/family members can view from their homes.  Please pass on this information to any of your senior athletes who have committed to a school for next year.  If there are any students that are full remote, please ask them to make a short video stating the school/sport/ area of study and send it to me so they can be included as well.  Please let me know who will be attending so that I can pass along to Mr. Reh.

Friday 10-09-20 I was just informed this will only be for grades 9-12!
Wednesday 10-07-20 Just had a meeting with Mr. Reh and it looks like we will be allowed to start practicing beginning on Monday October 19th.  Specific details are still being worked out at this time.  It looks like we can go Monday, Tuesday, Thursday, Friday after school.

All rules and regulations set up by the school district.
At this time only activities outside will be permitted
NO OUSIDE GROUPS PERMITTED (Only student athletes and coaches on our programs)
Locker room will not be open
Transportation will not be provided
Only Varsity and JV programs
Students will only be permitted to attend when cohort is in school

I will use Google classroom for attendance.
Google Classroom Class Code: uysk3r5  Clickable Class Link is under useful links

Thursday 09-17-20  The Board of Education is still not allowing practices and/or building/field use at this time.  Coaches still cannot work with teams until further notice.


                                TODAY IS YOUR DAY!
                  "Actions express priorities." Mahatma Gandhi
Give me six hours to chop down a tree and I will spend the first four sharpening the axe. Abraham Lincoln
Fri 09-11-20 Unfortunately Sports have been postponed until January 4th!
Varsity and JV
Season 1 (Winter), January 4- February 27
Season 2 (Fall), March 1- May 1
Season 3 (Spring), April 26- June 19
Modified sports
Season 1 (Winter), January 4- February 6
Season 2 (Late Winter), February 8- Mar 20
Season 3 (Fall), March 22- May 8
Season 4 (Spring), May 10- June 12

"You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you."  James Allen  "No one ever attains success by simply doing what is required of him."  - Charles Kendall Adams

Welcome Back to School!  Wishing you all a very successful year!

2020 Cross Country Order Link is 1st Clickable Link under useful links.
https://www.bsnteamsports.com/shop/axpsdVcTps
Feel free to take a look at cross country gear that you may purchase.
The original closing date was August 28th but I will try to change to Friday September 25th!  Please pass the word to all of your friends to start keeping up to date with this website for ongoing updates and information.

I will try to post links for you to check out other essential workout tools.  Like
Jump Rope, Mini bands, Resistance bands etc.

To keep you updated-Governor Cuomo just stated that Cross Country may begin on Monday September 21st! Details TBD!

** This is a reminder sent from section xi (Tom Combs) and Mr. Reh - Interscholastic athletics are PROHIBITED until further notice as they have been since the Covid pandemic began as stated by the NYSED.  This includes any school staff working with student- athletes on or off of school property. **

July 16th-Breaking News-All Fall Sports will start September 21st at the earliest!  I will keep you up to date and will modify your summer training as we go along! If the date gets pushed back further, their will be 3 shortened seasons starting in January!

According to a study based on professional athletes in the NBA, NFL, and NHL, the following eight traits were found to constitute the ultimate athlete:  Ability to work hard and sustain intensity.  Competitiveness.  Athletic ability.  Sacrifice for the team.  Coping with criticism, failure, and success.  Clutch performance, poise, and focus.  Ability to execute game strategy. Passion for the sport and commitment to excellence.  Five of the above traits are mainly mental attributes. 

Mental Toughness = The Four C’s: Composure. Concentration. Confidence. Commitment.

"There's a difference between interest and commitment. When you're interested in doing
something, you do it only when it's convenient. When you're committed to something, you accept no excuses." Ken Blanchard  Summer Training is Down Below the Cross Country Schedule which will need to be modified!  "What gets scheduled gets done."  Michael Hyatt  "It is not necessary to do extraordinary things to get extraordinary results."  Warren Buffet  "I make more mistakes than anyone else I know. And, sooner or later, I patent most of them."  Thomas Edison "All it takes is one person who is committed, focused, and on a mission to spark an entire team into believing in themselves." Bruce Brown  "Everything depends upon execution; having just a vision is no solution."  Stephen Sondheim

The School Grounds will continue to be closed until further notice.  Feel free to be creative and run at various locations.  Port Jefferson High School track is open to run on!  Any grass or soft surface works the best for training.  Fowler Ln has a large grass ball field which is where I have been getting my grass runs in.  It is usually empty until about 5:30pm when little league baseball/softball has the field for practice.  PJ-Setauket Greenway is excellent for Running/Biking .  Please DO NOT RUN on Hard Surfaces more than TWO Times per week!   Below is your running training schedule. You should be working on General Conditioning and Training.  I will start your running training Monday July 13 and will post your weekly running training for you to do own your own or in a small group of your doing.

Yard by Yard can be very hard.  Inch by Inch is a Cinch!
Start doing a little each day and build yourselves up to be champions.  Try to get in as many basic items throughout the day!  Start with a good morning routine.
Wake up after a good nights rest!  Wash your face with cool water and get your drinking water ready to go.  You may want to set up your water bottle so you can get drinking first thing when you wake up.  A Good Morning Routine could be to start on all fours (hands and Knees) cat/cow stretch.  Stretch your arms out in front of you and move them side to side.  10 repetitions for each move.  Start on your left side and then go to your right.  Leg straight back, raise up and down (be sure to pull your toe in).  Donkey Kicks, Fire Hydrants, Leg Circles one way and then the other.  High Plank Position hold for 20 seconds.  Extend Right Arm and Left Leg and then bring Right Elbow to Left Knee and pull in and extend 10 times then reverse.  Roll over and do  crunches, leg lifts and bicycles.  Standing-Hercules, Good Mornings (bend over and up, then side to side.  Straddle Stretch and Toe touches-R Hand to L Toe then L Hand to R Toe.  Knee hugs with twist.  Circle your knees, circle your hips, circle your upper body.  Squats, Lunges (Front and Back, side to side), Calf Raises (Center, Toes In, Toes Out),  One foot in front of the other and pull the toe back (Center, To Right, To Left).  Legs Swings-Front to back, Side to Side.  Arm Swings and loosen up arms and shoulders, Bent over Y's, T's, W's.
More to come!  Please Get Started!

Here are important items that should be part of your training for cross country-WRISTWATCH, water bottle, roller, jump rope for training and stretching, 2 golf balls (2 Lax balls (can also be used to roll muscles) to hold in your hands for arm exercises and to run with for training.  Useful Items: Towel, sun screen, bug spray, resistance bands.

2020 Cross Country Training - Start or Continue Training and Nutrition Journal/Log!  It must work for you.  You can just get a notebook and write down everything.  Good Writing Practice!  Go to first Useful Link Below for Hal Higdon 5K- Training and view Training Schedule. I will post a hybrid with options that should work for all.
http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance
You can modify the running days.  Pick the level the works for you - beginner, intermediate or advanced.  I will post the range below to help with your training.  Pick the days and workouts that work for you!  You can run for time rather than miles.  For example-you can make 3 miles 25-40 min.  You will rest at least 2 days a week with running.  I would run 3-5 times a week.  Pick the days that are convenient for you.  Continue to cross train and do home workouts.

Remember to do a proper warm up which includes dynamic stretching, strides and running drills.  Try to run on soft surfaces or a track.  Try to stay off of the roads as much as possible.  For interval training - You can run for time.  400m or 90s to 2:30min run then 2:00min-2:30min recovery.  200m repeats run for 40s to 60s then recover between 90s and 2min.  Take the recovery.

Example of a Good Proper Warm Up would include:  Hercules, Leg Swings Front/Back and Side/Side, Ankles/Arms (On toes, heels, toes in, toes out, inside of feet, outside of feet, knee hugs (add twist), Frankensteins (add twist, arms out wide), Scoops, tick tocks, Lunges (Front/Back, Side/Side),
Calf Raises (Center, Toes In, Toes Out),  One foot in front of the other and pull the toe back (Center, To Right, To Left).  Easy Running, Strides and Running Drills.

Week 1 071320 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 072020 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072720 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080320 Do a minimum of 4 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 2 days rest.  Do 3-5 workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 081020 Do a minimum of 1 workout and maximum of all 3.  4 days rest minimum! This is a very EASY Recovery Week!  Feel Free to take any week or two off that may be needed!  There will be plenty of time for whatever we need to do for training.  I am hoping for some intramural training when we first get back to school!  Notice I am modifying training due to the uncertainty of seasons.  I will keep you posted.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081720 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  (1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

At this point we need to take it EASY because of the uncertainty of the upcoming seasons.
School Grounds continue to be closed to training until further notice!  There will be NO TEAM Practices until we are back in school!  Details TBD.

Week 7 082420  Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum! (1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 8 083120 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  (1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

We will continue with moderate workouts while classes begin to allow your body to acclimate to the new school setting and to transition to our modified cross country season.
No stress, just continue to do what you can comfortably do and have fun!

Week 9 090720 Do a minimum of 3 workouts and maximum of 4.  3 days rest minimum!  (1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 10 082420  Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum! (1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Keep Up with the expansion of your mind, Hydration, Proper Rest, Nutrition and Training

"Ability may get you to the top, but it takes character to keep you there."  John Wooden

"Wisdom is always an over match for strength."  Phil Jackson

The first thing is to be honest with yourself.  You can never have an impact on society if you have not changed yourself.  Great peacemakers are all people of integrity, of honesty, and humility.  -Nelson Mandela

2020 Cross Country is on its way!  You must be able to develop a successful routine to become better each day.  You must believe in the PROCESS for your SUCCESS!  You should be preparing for excellence!  This means to improve your overall health and fitness.  Proper Nutrition, Hydration and Rest are KEY components to your future success!  At this point in time, you should be working on enjoying your summer, your family and your health.  General Good Health and Conditioning principles should be followed.  Great activities to be doing now would be to walk, hike, bike, swim, kayak, paddle board and any activities that keep you moving and having fun.  I will post what you should be doing in terms of specific training as the summer progresses.  You do not need any specific running workouts until August!  Try to do most of your running on grass or soft surfaces.  Port Jefferson Track is open and available to run on.  I will post all you need here!  For now, have fun and be active.

You should start and/or continue your healthy daily routine!  Here is my recommendation of what you should try to do everyday.
As soon as possible when you wake up in the morning start to drink water and begin light stretching.  Read something at least every morning and every evening!
Plan your daily and nightly routine to help you get things done and get a good night's rest!  Try to plan your meals, when possible, to make the best choices possible.  Eat as much fruit and vegetables as possible.  Try to limit your non healthy choices.  For example if you usually eat 4 cookies, cut down to 3.  If you eat 4 scoops of ice cream go to 3.  Minor changes NOW will have a huge impact on your training in September!

One person in pursuit of excellence raises the standards of everyone around them.  And as they strive for greatness they bring out the greatness, in others.  Be that one person today.  Jon Gordon

Videos that are linked under useful links down below
MOUNT SINAI GIRLS TRACK & FIELD SENIOR DAY 2020
Class of 2020 speech from Mr. Labianca
Mt. Sinai Senior Spring Athlete Tribute
2020 Coach Dwyer Message to Seniors

NYSPHSAA Senior Salute - Class of 2020
https://www.youtube.com/watch?v=oJMBMiPI8t0
Hello all, I wanted to share the Class of 2020 Senior Tribute NYSPHSAA has produced.
This is a short video saluting the spring student-athletes that were not able to compete this season.  But is also a tribute to the entire Class of 2020  Please share with your student-athletes, coaches, community and anyone else you would like.  https://www.youtube.com/channel/UCvYMg6rDDi7fvur3SJSJkzg

"Keep calm by making sure you don't concentrate on anything you can't control." Unknown

Updated Workouts Linked Below!
Heather Roberston October 2020 Workout Calendar
Heather Roberston September 2020 Workout Calendar
Heather Roberston August 2020 Workout Calendar
Heather Roberston July 2020 Workout Calendar
Heather Roberston June 2020 Workout Calendar
Heather Roberston May 2020 Workout Calendar
Heather Roberston April 2020 Workout Calendar

If you want to change up this week's workout- Try
Heather Roberston 7 Day Home Workout Challenge - No Equipment
Plenty of other workouts linked below and on my other workout pages!

"Whether you know it or not, whether you like it or not, the habits you are developing now will be with you for the rest of your life."  John Wooden

"It's not your goals that will lead to your success but your commitment to the process."  Jon Gordon

"A person's mind, once stretched by a new idea, never regains its original dimensions." Oliver Wendell Holmes

Yard by Yard can be very hard, but inch by inch is a cinch!

“The longer you wait to do something you should do now, the greater the odds that you will never actually do it.” - John C Maxwell

Some of you may need a little more structure in your training.  I will link two full workout programs below and you can do one or both everyday to round our your training!

Heather Robertson's FREE 12 Week Workout Plan
LES MILLS | BODYCOMBAT 28 DAY TRAINING PROGRAM

"You'll never find a better sparring partner than adversity.  "Golda Meir
TODAY is a GREAT Day to Write Down your goals for this week!  It might be to start and/or continue your journal.  This can be anything you like and/or feel.  Let's get stronger!

Happy Monday Team-Here is a Video linked Below under Useful Links
Top Strategies for Student Athletes and Coaches to Stay Positive
https://www.youtube.com/watch?v=I6gSXvLZmXk

You are greater than your circumstances. More courageous than your fears. The struggle is real but you are strong. Life is tough but you are tougher.  -Jon Gordon

Reminder to check your Power School and Teacher Websites!  You do have work to do!
                       "There's no substitute for guts." Bear Bryant
"Hardships often prepare ordinary people for an extraordinary destiny."  C. S. Lewis

Link below is a Jon Gordon Talk on Strategies to Stay Positive Through Challenges and Change  https://www.youtube.com/watch?v=W2I6BrcRdtg

Below are useful links that have some great indoor workout options!
https://www.youtube.com/user/heatherrobertsoncom/featured
https://www.youtube.com/user/jessicasmithtv
https://www.youtube.com/user/lesmillsgroupfitness/featured

Les Mills 28 Day Body Combat Workout
https://www.youtube.com/playlist?list=PLCzr8bZECkgA6afYKSUgOibXNxH947EtH

"The only person you are destined to become is the person you decide to be.  "Ralph Waldo Emerson

There will be NO PRACTICE until further notice!  Hope to be back soon.
Please stay safe and healthy.  Get ahead with your studies and use my links to train when you can.  Home workouts will help to keep strong and healthy!

"I am not remotely interested in just being good."  Vince Lombardi
"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability."  John Wooden

Practice Immediately after school on Track/Turf.
The Standard Warm Up Stretch and drills should start with your fence drill, then ankles/arms on Turf and then some backwards running on the turf along with inclusion of high knees, butt kicks, side to side and over/under with your warm up.  Warm Up running on Track/Turf or grass run. Small 6 inch hurdles for 100m strides. 12 inch hurdles for drilling.  Cone Drills on Turf. Event Specific Drills for your event. Will now include martial arts into the drilling phase to work on balance, coordination and strength.

Speed training drills:Arm action drills, Mountain climbers, High knees, Acceleration drills (moving quickly from a still position; starting and stopping), Resisted running (parachute, weighted sled), Uphill running, Speed ladders
Strength and power development:Prisoner squats, Power (high) skipping, Power (long), skipping, Lateral skaters, Split squat (alternating lunge) jumps, Squat jumps, Ankle hops, Standing long jumps/bounding

Martial Arts Techniques
Horse Stance 8 point blocking
Horse Stance punching
Blocking moving forward and backward
Punching moving forward and backward
Fighting stance bouncing and switching sides

Martial Arts Techniques Horse Stance punching. Add Down Block moving forward and backward (basically working into front and back lunges)

Kickboxing Techiques
Fighting Stance-punching and blocking.
Decoy

"There are no great teams without great teammates."  Unknown
Most of your emotions, positive or negative, are determined by how you talk to yourself on a minute-to-minute basis. It is not what happens to you but the way that you interpret the things that are happening to you that determines how you feel.
"You won't be good enough to ever beat another team by yourself. But you can destroy your own team with a bad attitude."
"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability."  John Wooden

"People do not decide their futures.  They decide their habits and their habits decide their future." F.M. Alexander

"Don't count the things you do, do the things that count." Zig Ziglar
"A coach can help you with your mistakes, but nobody can help you with your excuses." Buzz Williams

During inclement weather we will meet outside weight room in the hallway! 
Plans will be adjusted as needed!

Practice begins immediately after school on track/turf.
Daily Routine will include the following:  Warm Up minimum 4-6 laps and/or perimeter run.  Small Hurdles 4 x 100yds.  Cone drills LR, LR. LR back to beginning 2L2R.  Resistance Bands are available!
Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill.  Whistle Warm Up with strides and extra stretch. Pop ups!  Small 6 inch hurdles.  Add 12 inch hurdles. About 3:00pm Running Workout:  400-400 Workout.  Weight Room:
Added 12 inch hurdles today.  High knees and step throughs, side steps.  Double leg hops, single leg hops
TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy

Please check back for updates during inclement weather!

"Inches make champions."  Vince Lombardi

Practice Monday through Friday immediately after school on track/turf.
Practices on Saturday will usually be in the morning but will be dependent on weather and available gym time!
'
Accurately sign in and out everyday and wear your wristwatch!  At meets that you are leaving early and/or not taking the bus home, YOU must sign out AND have your parent/guardian fill in the yellow Parent Sign Out Book!

During inclement weather, clipboards will be outside the weight room!  Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small hurdle strides, dynamic stretch!  Repeat for Minimum Cool Down!

Mrs. Metzler has taken many amazing pictures of our team in action.  Thank You!
https://kristenvictoriaphotography.zenfolio.com/p940893640
Clickable Link is under useful links at the bottom of this webpage.

Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small hurdle strides, dynamic stretch!  Repeat for Minimum Cool Down!

"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy." -Normal Vincent Peale

"...To be an athlete, you first must learn-- that it's ‘self-respect' you'll have to earn.  You must conquer you, or you'll surely get beat, ‘cause you are the one, against whom you compete" Robert L. Kleine

"The will must be stronger than the skill." Muhammed Ali

"Give me 6 hours to chop down a tree and I will spend the first 4 sharpening the axe." Abraham Lincoln

"How can you know what your limits are if you've never pushed them?"Herbert Simon
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." Colin Powell

Bottom of Webpage- Please go to first link under useful links and click on Weekly Nutrition Training Log!  This is a single excel sheet where you can keep track of what you eat and your training.   The most important part of your training will be your sleeping and nutrition patterns.  The second link is a good article on Nutrition-Please Read!
3rd Link is information about the PJ-Setauket Greenway Trail!  Meet in Parking Lot between 7-11 and the Enterprise Rental Car in PJ across from the Carvel.

*You will sign in and out of practice every training session!  You will be directed to perform various tasks at specific times and you MUST be wearing YOUR WRISTWATCH!
Bike, Rower, Elliptical - You will start with 5 min of each everyday!  Next week minimum of 6 min and so on!

Please remember to sign in and out for every session and check your attendance numbers!

BELIEVE TO ACHIEVE! The body achieves what the mind believes.  Whether you think it's possible, or you think it's impossible, you are right. So why not believe that what you want is POSSIBLE?
"Success is on the same road as failure; success is just a little further down the road."Jack Hyles

Cross Country Practice Schedule-You are expected to be available to practice every morning Monday through Saturday and every evening Monday through Thursday! 
It is your RESPONSIBILITY to TRY to make every training session!
Details will be updated as they become available. 
Schedule is subject to change-please check back as needed!
If you are injured or not capable of running, you are more than welcome to bring your bike to practice.  Remember that you can always work body parts that are not injured or hurting.

Objectives for this year: To have seniors have the most enjoyable year of high school!  Upperclassmen must take responsibility to bring the underclassmen along with the program and be outstanding role models to help the team work together and smart.  Underclassmen must step it up - and remember that your senior year is right around the corner.  A Healthy and Happy Team willing to work hard together!
Try to make it a point to get to know your team mates and to learn something new about them this fall.  Be willing to learn new and advanced training techniques that will help with long term health and performance.

TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy

"By becoming a little better each and every day, over a period of time, you will become a lot better." John Wooden

The bad news is time flies.  The good news is you're the pilot.  Michael Althsuler

"We should remember that just as a positive outlook on life can promote good health, so can every act of kindness." Unknown

"Courage is the ability to do the right thing, all the time, no matter how painful or uncomfortable it might be."  Tony Dungy

"Hard work doesn't guarantee success, but it does improve its chances."  B.J. Gupta

TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy

Important Items to have as part of training: towel, water bottle, sun screen, bug spray, jump rope, resistance bands, golf balls, lax balls,

"Lots of people know what to do, but few people actually do what they know. Knowing is not enough!  You must take action."  Anthony Robbins

A thought for you-Unlock the best version of yourself.
This takes hard work, dedication, self respect, discipline, grit and passion to be the best you!

TPS-Technique, Power, Speed

When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps. Confucius   "Hustle never goes in a slump." Adam Eaton
Positive Self Talk Link is below - Clickable under Useful Links!
https://trackandfieldtoolbox.net/mental-skills/positive-self-talk
6 TIPS FOR EFFECTIVE POSITIVE SELF-TALK
-Self-talk should be practiced ahead of time (outside of competition).
-While there are best practices, the focus should be less about negative/positive, or good/bad self-talk, and more about what is PRODUCTIVE for athletes in certain situations.
-Individual preferences are okay.
-Self-talk should be focused on what should be done, rather than what should be avoided.
-Different situations might call for different types of self-talk.
-It is difficult to turn off self-talk. For most people, self-talk is going to happen, for the good or the bad, regardless of whether you work on it. Knowing that, you may as well make the monologue in your head helpful… and positive!

Congratulations to the girls track team members that competed in the State Meet.  The team scored 58 points to become the best D2 public school in New York State!  The 4x400m relay team placed 2nd with Catherine Carillo, Aristea Franks, Kyra Franks and Kayleigh Robinson.  The 4x800m relay team placed 3rd with Isabella DiPalermo, Heather Caputo, Sarah Connelly and Kaitlyn Chandrika.
Individual Events:
Kate DelGandio placed 11th in the 100mHH.
Kaitlyn Chandrika 10 in the 2000m Steeple Chase.
Sarah Gunasekera placed 11th in the Long Jump and 4th in the Triple Jump.
Anastasia Richards placed 2nd in the Discus and 7th in the federation.
Kyra Franks placed 5th in the 400m race.
Kayleigh Robinson ran the 5th best time in the 100mHH and was the repeating state champion in the 400mIH.
Sarah Connelly was the repeating state champion in the 3000m race and was the state and federation champion in 1500m race.

Congratulations Division 3 Suffolk County Champions for the 2nd consecutive year!
   Congratulations Undefeated League Champions for the 3rd straight year!
"Success is on the same road as failure; success is just a little further down the road."Jack Hyles

"Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so."  David Brooks

"Insanity is doing the same thing over and over again and expecting different results."  Unknown

"Ships don't sink because of the water around them. Ships sink because of the water that gets in them. Don't let what's happening around you and weigh you down." Alan Stein

"A river cuts through rock, not because of its power, but because of its persistence.” – Jim Watkins

"You will never change your results unless you change something that you do daily." John Maxwell

"Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so."  David Brooks

A few thoughts from Enzo - A positive mindset changes everything!  You must stay very focused and take action everyday.  You need to be passionate, persistent and purpose driven.  Your Time is Now!   D.I.A.}>Decide in Advance that you are going to be great.

      To succeed, we must believe we can!  Relax and visualize your success!

"Words are words; explanations are explanations, promises are promises, but only performance is reality."  Harold S. Geneen  ---  What do you think?

"I am willing to put myself through anything; temporary pain or discomfort means nothing to me as
long as I can see that the experience will take me to a new level." Diana Nyad

"Do, Or do not. There is no try." Yoda a Jedi master

We will always try to start outside on Track/Turf! 
Please be prepared for weather!

Everyday-Be Cognizant that other teams may be on the Track/Turf with our team.
Start with a light stretch including Hercules, ankles/arms and fence drills when you first get outside!
Warm up run should include some backwards running and also some side to side movements.
Hurdles will be available for use with the warm up!
Be prepared for various events to be sent inside the gym to train.

Important Points- New members on the team, please text me with cell and home number so I can save on my phone!

Be prompt to practice and get started right away!  The more you can accomplish at practice each day, the more successful you will be at the end! 

Proper Planning Promotes Peak Performance!

Please Bring your spikes to practice for meet preparation and speed work!

"I am willing to put myself through anything; temporary pain or discomfort means nothing to me as
long as I can see that the experience will take me to a new level." Diana Nyad

Very Important practice!  Please remain focused and progress each day!
Please have your spikes with you everyday!  Be prepared for your events!

SMILE! - A smile activates mirror neurons -- special signals that fire when we act and when we observe others acting--making grins literally contagious. Smiles are like parties for the brain. They activate neuropeptides that work to reduce stress and spread happy messages through the body. Both the smiler and the “smilee” usually feel a mood boost.

"Your life does not get better by chance, it gets better by change." Jim Rohn
"Real difficulties can be overcome; it is only the imaginary ones that are unconquerable."  Theodore N. Vail
"The great thing in this world is not so much where you stand, but in what direction you are moving." Oliver Wendell Holmes
"One difference between average teams and very good teams is that good teams do not surrender
to fatigue." Unknown

"Every person, every setback, every experience in your life can teach you something if you are open to learning from it. When you view life from this perspective, class is always in session." Unknown

"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face...we must do that which we think we cannot." Eleanor Roosevelt

To give anything but your best is to sacrifice the gift.  Steve Prefontaine

Life is a series of experiences, each one of which makes us bigger, even though sometimes it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and grieves which we endure help us in our marching onward.  Henry Ford

"If you can’t fly then run, if you can't run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward." MLK

"There's no such thing as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it." Pat Riley  
Only the prepared individual deserves to be confident. Dale Carnegie

Feel free to stretch and work your core!  Every Day - Stretch, Hercules, Prisoner Squats, All Fence Drills (leg swings) on the wall, Squats, Toe Raises (middle and in and out!) , Toe Pull up for your shins (middle and in and out!), Good Mornings then add twisting, Arms (Y, T, W, and multiple joints).  Lie on your back and point and flex you toes while they are up in the air.

Every Day - Stretch, All Fence Drills (leg swings) on the wall, Squats, Toe Raises (middle and in and out!) , Toe Pull up for your shins (middle and in and out!), Good Mornings then add twisting, Arms (Y, T, W, and multiple joints).  Lie on your back and point and flex you toes while they are up in the air.

Weight Training Workouts are First Link Below under Useful Links!
"You can't always be the strongest, or most talented, or most gifted person in the room, but you can be the most competitive."  Pat Summitt

"We are what we repeatedly do.  Excellence, then, is not an act, but a habit."  Aristotle

If you have qualified for nationals, this in the information that I need emailed to me so that I can copy and paste for each athlete competing.
Name, Grade, Graduation Year, Home Address, Phone, email, USATF ID#
College Choices, Track and Field Honors, Academic and Other Honors, Noteworthy Relatives In Sports, Anything Else We Should Know?

A new study has just been released that adds to our understanding. It is on ‘psychological state that underlie clutch performances’. ‘Clutch’ performances is the term used to describe “superior performances that occur under pressure circumstances”. It is delivering your best when it matters the most. Christian Swann detailed the 10 characteristics of performing brilliantly under pressure:

Complete and deliberate focus – concentrating on the task at hand
Intense effort– 100% commitment and work rate
Heightened Awareness – to both your surroundings and your own mental state
Being Up For It – being pumped up for the moment
Absence of Negative Thoughts – focusing on what you want, not what you don’t want
Fully Absorbed – immersing yourself in the performance
Confidence – believing you will achieve
Control – focusing on what you can control (your thoughts, feelings and reactions)
Increased Motivation – being determined to succeed
Enjoyment – fully embracing the challenge

"Adversity is the state in which people most easily become more acquainted with themselves." John Wooden

It's not about perfect, it's about effort. When you give effort in your life, that's how change occurs. Keep going and remember why you started.  Jillian Michaels

"Sometimes we are more limited by attitudes than by opportunities." William James
"To go from good to great, it's all in the details. Everything matters. "Steve Kerr

Always be prepared for outdoor as well as indoor practice!
Be sure to have all of your track gear with you for outdoor as well as indoor practice!

If you want to be great at anything in life, then you have to be willing to go the extra mile again and again. The extra mile is a lonely place, but once you go there, you will soon realize it’s the only place you were meant to be.  And when it’s all over, your only regret, if you have one, will be that you didn’t go there more often.  Enjoy the privilege.

"No one ever attains very eminent success by simply doing what is required; it is the amount and excellence of what is over and above the required that determines the greatness of ultimate distinction. " -Charles Francis Adams

There are no shortcuts. To be a big success.  Start a little earlier, work a little harder and stay a little later.  Brian Tracy

"By choosing to embrace and practice good values every day, you may not always get what you desire, but you will always be the person you desire to be." Unkown

"High expectations are the key to everything." Sam Walton

"How competitive can you be without losing your discipline?" Doc Rivers

NEW For 2018-2019 Year - Minimum Requirements to EARN your letter!
NEW-Coach Dwyer -Varsity Letter-7 meets, 90% attendance.
NEW-Coach Dwyer-JV Letter-5 meets, 75% Attendance.

"Competitors... A relentless, fearless, focused attitude overcomes all distractions and circumstances." Bruce Bowen

"The qualities of our expectations determine the quality of our actions." Andres Godin

“With the new day comes new strength and new thoughts." - Eleanor Roosevelt

Be Nice and Smile - Coach Dwyer

"Education comes from within. You get it by struggle and effort and thought." Napoleon Hill

Items that you should always have with you!
Water Bottle, Wristwatch, Sunscreen and/or Bug Spray as needed.
Additional Items which would be very useful!
Towel (small to wipe down face etc, large for Weight Room), muscle roller, extra socks (change of clothes as needed), sunglasses/hat.

"Success depends less on strength of body than upon strength of mind and character." Unknown
"Whether you think you can or think you can't, you're right." - Henry Ford
"Do. Or do not. There is no try." - Master Yoda

"If you want to win, do the ordinary things better than anyone else does them day in and day out."  Chuck Noll
"The harder you work, the harder it is to surrender."  Vince Lombardi
"Don't let winning make you soft.  Don't let losing make you quit.  Don't let your teammates down in any situation,"  Larry Bird

Parents please stay away from the athletes!  They know what must be done!

"All great achievements have one thing in common--people with a passion to succeed." Pat Cash

According to Leadership-Tools.com, it’s never too early, or late for that matter, to begin teaching kids the basics in leadership.

Communication
Effective communication with others also places equal emphasize on effective listening. In fact, it is important to listen twice as much as you say!
 
Collaborate/Teamwork
More is accomplished in less time as a team as opposed to going it alone. Equally important is the social aspects of teamwork, where kids learn firsthand how to get along in the world with a diverse group of opinionated individuals.
 
Negotiation/Compromising
Working as a team requires the fine art of give and take. Compromising not only ensures completion of the required task, but it also allows all parties to walk away pleased with the final outcome. Negotiation and compromise teaches kids to stay focused on the bigger picture rather than just on obtaining a personal goal.
 
Planning/Strategic
Planning a strategy is not only a great way to empower kids, but is also a great way to build much-needed self-esteem. While a child may become easily overwhelmed by a large task, showing them how to break down a task into smaller, manageable pieces allows them to build self confidence and provides them with a clearer vision for success.
 
Vision
A child who can clearly visualize their outcome is more likely to achieve their goal. A great way to learn visualization are through reading and listening to the tales of past achievers. Encourage children to read often. Introduce them to a world of successful people through books and movies offering strong and memorable leadership lessons. They will not only have a better appreciation and love for reading, they will also read faster while committing more information to memory.
 
Persistence/Determination
Provide a child with a strong foundation of personal pride. To become highly successful in life, kids need to master persistence and determination. Teach children to view every failure as a lesson learned; one more step closer towards future success. Working through challenges and obstacles prepares children for the true reality waiting for them in the real world. Having the ability to PRESS ON will serve a child well throughout his or her life. 

"The difference between winners and losers is that winners do what losers don't want to do." -Dr. Phil

Dr. Phil - Formula For Success

The winners in life know the rules of the game and have a plan. Whether you're looking to heal a relationship, get a new job, lose weight or find inner peace, consider these characteristics which Dr. Phil says are common to people who succeed.

Have a vision.
Champions get what they want because they know what they want. They have a vision that keeps them motivated and efficiently on track. They see it, feel it, and experience it in their minds and hearts. What is success for you? You won't get there without knowing what it feels and looks like.

Make a strategy.
People who consistently win have a clear and thoughtful strategy. They know what they need to do and when they need to do it. They write it down so they stay on course, and avoid any alternative that does not get them closer to the finish line.

Find a passion.
Are you excited to get up in the morning? People with a passion are, and they're energized about what they are doing. You need to live and breathe what it is that you want, and be passionately invested in both the journey and the goal.

Live the truth.
People who consistently win have no room in their lives for denial, fantasy or fiction. They are self-critical rather than self-deluding, and they hold themselves to high but realistic standards. They deal with the truth, since they recognize that nothing else will make their vision obtainable.

Be flexible.
Life is not a success-only journey. Even the best-laid plans sometimes must be altered and changed. Be open to input and consider any potentially viable alternative. Be willing to be wrong and be willing to start over.

Take risks.
People who consistently win are willing to get out of their comfort zone and try new things. Be willing to plunge into the unknown if necessary, and leave behind the safe, unchallenging, and familiar existence in order to have more.

Create a strong nucleus.
Surround yourself with a group of people who want you to succeed. They will move with you toward your goal. Choose and bond with people who have skills, talents and abilities that you do not. Winners give and receive by being part of other people's nuclear groups.

Take action.
Do it! People who succeed don't just sit and think about what they want to do. They take meaningful, purposeful, directional action consistently and persistently. Every step they take puts them toward the outcome they're looking for.

Set priorities.
People who are consistent winners manage their challenges in hierarchical fashion. They commit to managing their time in such a way that does not allow them to spend time grinding along on priority number two or three if priority number one needs their attention.

Take care of yourself.
People who consistently win are consciously committed to self-management. They are the most important resource they have in achieving their goals. They actively manage their mental, physical, emotional and spiritual health.

Dr. Phil-Seven Steps to Reaching Your Goals

Successfully executing any personal strategic plan for change requires that as you develop your plan, you effectively incorporate these seven steps for attaining each and every goal.

1. Express your goal in terms of specific events or behaviors.
For a dream to become a goal, it has to be specifically defined in terms of operations, meaning what will be done. When a goal is broken down into steps, it can be managed and pursued much more directly. "Being happy," for example, is neither an event nor a behavior. When you set out to identify a goal, define what you want in clear and specific terms.

2. Express your goal in terms that can be measured.
How else will you be able to determine your level of progress, or even know when you have successfully arrived where you wanted to be? For instance, how much money do you aspire to make?

3. Assign a timeline to your goal.
Once you have determined precisely what it is you want, you must decide on a timeframe for having it. The deadline you've created fosters a sense of urgency or purpose, which in turn will serve as an important motivator, and prevent inertia or procrastination.

4. Choose a goal you can control.
Unlike dreams, which allow you to fantasize about events over which you have no control, goals have to do with aspects of your existence that you control and can therefore manipulate. In identifying your goal, strive for what you can create, not for what you can't.

5. Plan and program a strategy that will get you to your goal.
Pursuing a goal seriously requires that you realistically assess the obstacles and resources involved, and that you create a strategy for navigating that reality. Willpower is unreliable, fickle fuel because it is based on your emotions. Your environment, your schedule and your accountability must be programmed in such a way that all three support you — long after an emotional high is gone. Life is full of temptations and opportunities to fail. Those temptations and opportunities compete with your more constructive and task-oriented behavior. Without programming, you will find it much harder to stay the course.

6. Define your goal in terms of steps.
Major life changes don't just happen; they happen one step at a time. Steady progress, through well-chosen, realistic, interval steps, produces results in the end. Know what those steps are before you set out.

7. Create accountability for your progress toward your goal.
Without accountability, people are apt to con themselves. If you know precisely what you want, when you want it — and there are real consequences for not doing the assigned work — you are much more likely to continue in your pursuit of your goal. Find someone in your circle of family or friends to whom you can be accountable. Make periodic reports on your progress.

Save this website directly from QUIA on your computer and/or phone.  Refresh your browser when looking at updates!  Dress appropriately for the weather!  It is your responsibility to text me with your full name, cell and home number so I can save on my phone.  You should also save my information on your phone and be sure your parents do the same. It is your responsibility to secure your belongings in the locker rooms!  During the winter season, at times, the girls locker room is used for the visiting teams.  Please do not leave anything out!  If in doubt, bring it to practice!

Please email me the following information ASAP for entry into the Nationals!
Athlete Bios
Home Address*
City*
State*
Postal Code*
Country*
Phone*
Email*
Graduation Year*
High School Grade
UsatfId*
10 digit USATF ID
Team Alias*  This is who we are Mount Sinai TC
Coach*
School*
Birthdate*
College Choices
Track and Field Honors
Other Sports Honors
Academic and Other Honors
Noteworthy Relatives in Sports
Anything Else We Should Know
*required
I will pay, but I need all the information!

USATF Membership #'s will be collected as part of the Athlete Bio information. You will need to have these on hand before submitting payment.
Enter Team As:  Mount Sinai TC

Useful links
Last updated  2020/10/19 12:38:50 EDTHits  169725